F3 Knoxville

Tag: Walt

Block Work Makes the Dream Work

THE SCENE: Cool, dark, perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Overhead and in-front claps x 15.

Imperial squat walkers to the tune of “Baba O’riley” by The Who (5 minutes).
THA-THANG:
5 stations of an ascending ladder that only got tougher.  Overhead carry the CMU in between stations going up.  Bear crawl and drag CMU on the way back.

  • Station 1: Grave-diggers x 20.
  • Station 2: CMU Big boys x 20.
  • Station 3: Thrusters x 20.
  • Station 4: Goblet squats x 20.
  • Station 5: CMU curls x 20.

After the completion of each round, add to the rep count by a factor of 20.  Most pax were on 60 reps by the time of the Mary.
MARY:
A sundry assortment of overhead claps, Hello Dollys, tempo squats, LBCs, flutter kicks, and a hollow hold arm twirl thingy.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Proverbs 13:20 – “Whoever walks with the wise becomes wise, but the companion of fools will suffer harm.” Be ware the company we keep.  This advice is talked about for kids and teens, but it applies to adults as well.  Who we are around will influence our thoughts, words, and actions.  We need each other to love each other well enough to tell the truth, to carry us when we are wounded, and to celebrate each others victories.  We also need to be mindful of the influence that we can be on others, especially on our spouses and kids.  If you don’t like what you see in your loved ones, it might be coming from us.  Ended with a thought from a man I respect, “The sins you commit in moderation now your kids will commit in excess.”  This calls for a humble fight every day men, and I’m glad to fight it with you guys.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Building A Block Ladder

THE SCENE: 70 degrees with 85% humidity, perfect morning to sweat a lot

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Side Straddle Hops IC x15; Ballerina Squats IC x10; Grave Diggers IC x10; Fast Feet for 30 seconds; Side Hops over block for 30 seconds

THA-THANG:
Moseyed over to the field next to the courts. Five lines set up to work up and back down the ladder.

  • Line 1 – Block Builders x10 then bear crawl dragging block to next line
  • Line 2 – Elf On The Shelf x20 (10 each side) then Thruster Broad Jump to next line
  • Line 3 – CMU Swings x30 then Murder Bunny to next line
  • Line 4 – CMU Press x40 then Twisting Lunge to next line
  • Line 5 – CMU Curls x50

When you got to the top of the ladder you did the same movements between lines going back down stopping to do each exercise. PAX was all somewhere coming down the ladder a second time when Q called recover.

MARY:
Dancing Bears IC x15; More Ballerina Squats since Walt and Butterfingers came late and missed them in the warmup IC x10; Hello Dolly IC x10; Big Boys Sit Ups for time

COUNT-OFF & NAME-O-RAMA
5 HIMs this morning

CIRCLE OF TRUST/BOM:
“So if there is any encouragement in Christ, any comfort from love, any participation in the Spirit, any affection and sympathy, complete my joy by being of the same mind, having the same love, being in full accord and of one mind. Do nothing from selfish ambition and conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.” Philippians 2:1-4

As leaders we need to look to the needs of others and not just ourselves. Leadership is not about being in front or making everyone do things your way. Leadership is humbly looking after the needs of others around you and putting others before yourself.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

No CMU No Problem

THE SCENE: Nice

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Cherry Pickers x 10, Arm Circles x10 both ways

THA-THANG:
The CMU bandit struck again so had to change up at the last minute.

  • Merkins x 5
  • BBS x 5
  • Squats x 5
  • Iron Mikes x 5
  • Run 1 Lap

Increase everything by 5 reps and run 2 laps, increase by 5 again and run 3 laps until you get to 25 reps and 5 laps and start working your way back down.

MARY:
102 Overhead Claps and cash out with LBC
COUNT-OFF & NAME-O-RAMA
5 HIMs gave their all
CIRCLE OF TRUST/BOM:
We need to be adaptable and able to make changes on the fly.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

CMU Tabata

THE SCENE:
F3 WELCOME & DISCLAIMER

Warm up: (5 min)
-Side Straddle Hops 20
-TN Rocking Chair (3ct) 15
-Toe Touch Sweeps (1ct) 15
-Plank Toe Touch (3ct) 15

——Tabata 1 ——-
Group 1: (8 Min) Upper
– Halo
– Around the World

– Single Arm Row L
– Single Arm Row R

—– Tabata 2 —–

Group 2: (8 Min) Lower
– Walking Squat
– Rotational Lunge

– Overhead Lunge L
– Overhead Lunge R

—— Tabata 3 —–

Group 3: (8 Min) Upper
– Clean and Press L
– Clean and Press R

– Single Arm Swing L/R
– Plank CMU Pull
– SIngle Arm Swing L/R
– Plank CMU Pull

——Tabata 4——-

Group 4: (8 Min) Lower
– Kettlebell Swing
– Goblet Squat

– Straight Leg Deadlift
– Sumo Goblet Squat

——-Mary——–
-Burpees 5
-LBC’s 30
-Burpess 5
-LBC’s 30

The Word / Prayer

Today I felt like there wasn’t anything very inspirational I could share.  Instead I decided to focus more on the prayer.  It seemed more important.  Thanks 🙂

Dear Lord, This morning we pray that you give us strength.  Please make us strong for you in this world.  We know that there are struggles that we will face today.  Please be with us, and give us strength when we are too weak, Amen.

Monday Funday

THE SCENE: Beautiful weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x15
Windmills IC x10
LB Arm Circles (forward only) IC x10
THA-THANG:
Run a loop around the basketball courts. Along the way there were 8 cones with exercises at each one. The exercises are below. Once a round was completed, run a suicide. Each lap add another suicide.

  • Cone #1 – 10 Burpees
  • Cone #2 – 10 Lunges (each leg)
  • Cone #3 – 15 Dry Docks
  • Cone #4 – 20 BBS
  • Cone #5 – 20 Squats
  • Cone #6 – 30 Ankle Touches (2 Count)
  • Cone #7 – Bear Crawl across basketball court
  • Cone #8 – 10 Bodybuilders

MARY:
Box Cutters IC x15
LB Crunches for a minute to cash out

COUNT-OFF & NAME-O-RAMA
9 men this morning
CIRCLE OF TRUST/BOM:
My wife and I are taking off in an RV to travel the country soon. While out there, I’m going to need to find a way to hold myself accountable and be self disciplined in my workouts. I talk about self discipline a lot but it’s very important to me. Pretty much nothing good can come without self discipline. The best things we can do start from within and take work to come to fruition.
MOLESKIN:

ANNOUNCEMENTS:
We need to fill up the Q calendar!